Mỗi động tác thể dục hầu như chỉ có khả năng giảm mỡ, làm săn chắc một vùng nhất định trên cơ thể. Do đó, nhiều người phải tập luyện quá nhiều bài tập kết hợp để có eo thon, dáng mảnh và mông săn chắc. Vậy tại sao bạn không thử bắt đầu lại với 3 bài tập nâng mông dưới đây? Không chỉ dễ thực hiện theo mà còn giúp bạn có được vòng 3 gợi cảm cùng một vóc dáng mảnh mai.
Hãy thực hiện những động tác sau thường xuyên hàng ngày, lặp lại chúng nhiều lần và nghỉ 60 giây trước khi bắt đầu lại. Làm như vậy 1-3 lần mỗi ngày để có kết quả tối ưu nhất nhé.
[SIZE=16px]Động tác karate[/size] Đây là động tác đá chân rất đơn giản. Cách thực hiện như sau:
- Bước 1: đứng chân rộng bằng vai, hai tay ở tư thế thủ trước ngực, nắm đấm đặt sát cằm
- Bước 2: xoay người sang trái, chân phải đá lên cao (đá xoay vòng từ phải sang trái), mu bàn chân xoay về bên trái, duỗi thẳng bàn chân. Chân trái không di chuyển, giữ nguyên vị trí ban đầu làm trụ. Vai bạn hơi nghiêng bên trái và ngưới đổ về sau.
- Bước 3: Co chân phải về và đặt ở vị trí trên chân trái, đồng thời bạn ngồi thụp xuống (tư thế ngồi xổm).
- Bước 4: thực hiện tương tự với chân trái đá lên cao, chân phải làm trụ.
Động tác Karate
Lặp lại động tác này nhiều lần bạn sẽ thấy bản thân mình mạnh mẽ và hưng phấn hơn. Đây là một bài tập nâng mông bạn không nên bỏ qua vì nó thật đơn giản và thú vị.
[SIZE=16px]Bài tập “nhanh chân”[/size] Đây là bài tập yêu cầu bạn phải thật nhanh nhẹn và dẻo dai, thở đều để duy trì động tác này được lâu. Cách thực hiện rất đơn giản như sau:
- Bước 1: đứng thẳng, tay chống hông, hai chân chụm lại
- Bước 2: nhảy bật chân về bên trái (cả 2 chân) nhưng cố gắng không di chuyển thân trên, chỉ nghiêng người sang phải một chút
- Bước 3: nhảy bật 2 chân sang phải, tư thế lưng hông giữ thẳng, nghiêng nhẹ sang trái
Thực hiện động tác này thật nhanh và liên tục để tiêu thụ, đốt cháy calo ở mức tối đa.
Bật nhảy nhanh
[SIZE=16px]Động tác thăng bằng[/size] Trong động tác này yếu tố thăng bằng có ý nghĩa quan trọng nhất. Đây là một động tác khá khó trong bài tập nâng mông của chúng ta.
- Bước 1: thẳng lưng, từ từ co đầu gối phải, tạo nên góc vuông
- Bước 2: giơ hai tay lên trước mặt, để song song nhau
- Bước 3: uốn cong đầu gối trái và hạ dần hông. Hãy tưởng tượng như bạn đang ngồi trên 1 chiếc ghế vô hình trong không khí
- Bước 4: trở về trạng thái đứng thẳng và làm tương tự với bên còn lại
Động tác thăng bằng
Lặp lại động tác này nhiều lần để đùi săn chắc và mông được căng tròn hơn.
Tuy nhiên, với những người mông qua lép, quá khiêm tốn thì những bài tập nâng mông này không thể mang lại hiệu quả cao như mong đợi. Để cải thiện được vòng mông khiên tốn của mình, bạn có thể tham khảo thêm về: Phương pháp nâng mông nội soi an toàn, mông đẹp tự nhiên.
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Chủ đầu tư : Tập đoàn Đất Xanh
Tổng diện tích : 36.697 m2
Diện tích : 46-101 m2
Quy mô : 4 block cao 18 tầng
Địa chỉ : Đường Gò Dưa, Hiệp Bình Phước, Q.Thủ Đức Can Ho Sunview Town Thủ Đức là sự lựa chọn lý tưởng cho những gia đình trẻ, những cư dân năng động luôn mong muốn có một không gian sống thoải mái, chất lượng với giá đột phá chỉ từ 10.9 triệu/m2.
Quý khách mua căn hộ sunview town thử đức được hỗ trợ vốn lãi suất cực ưu đãi chỉ 5%năm, vay 70% giá trị căn hộ, thời hạn vay đến 20 năm từ các ngân hàng như VietABank, Tien Phong Bank, Ngân hàng Quân đội…
Đặc biệt, Tập đoàn Đất Xanh cam kết tiến độ & chất lượng xây dựng với camera được gắn 24/24 tại dự án để khách hàng có thể giám sát tiến độ bất cứ lúc nào thông qua website.
Tận hưởng khoảnh khắc tuyệt vời cùng gia đình
Đất Xanh đầu tư xây dựng khu phức hợp dân cư thương mại Sunview Town
CƠ HỘI AN CƯ ĐẦU TƯ HẤP DẪN VỚI
GIÁ cực SỐC !!!
MIỄN PHÍ QUẢN LÝ NHÀ LÊN ĐẾN 10 NĂM
LIÊN HỆ NGAY ĐỂ NHẬN ƯU ĐÃI:
0909605650(Mr.Phú)
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3 bài tập nâng mông hiệu quả đến bất ngờ
3 bài tập nâng mông hiệu quả đến bất ngờ -
21-03-2014, 02:10 PM
Dạng hẹp
